What kind of fish can I eat with gastritis?

October 19, 2025 •

4 min read

According to research, a diet rich in omega-3 fatty acids can have anti-inflammatory effects beneficial for the stomach lining. Learning what kind of fish can I eat with gastritis is a key step towards managing symptoms and promoting stomach healing through nutritious and easy-to-digest protein.

Quick Summary

This guide covers selecting and preparing fish suitable for a gastritis-friendly diet, focusing on lean white fish and omega-3-rich fatty fish. It details recommended cooking methods and preparation techniques to avoid irritating the stomach lining, offering a balanced approach to managing symptoms through diet.

Key Points

Choose lean or fatty fish: Both lean white fish (like cod and sole) and fatty fish (like salmon and mackerel) are suitable for a gastritis-friendly diet, offering different benefits.
Prioritize gentle cooking methods: Steaming, baking, poaching, or grilling fish with minimal oil are the best methods to ensure easy digestion.
Embrace omega-3 fatty acids: Fatty fish like salmon and sardines provide beneficial omega-3s that help reduce inflammation of the stomach lining.
Avoid frying and heavy sauces: Frying and rich, creamy sauces add excessive fat that can aggravate gastritis symptoms and cause discomfort.
Flavor with mild, fresh herbs: Instead of spicy or acidic seasonings, use gentle herbs like dill, parsley, or basil to add flavor without causing irritation.
Start simple during flare-ups: When symptoms are active, opt for very plain, steamed or poached white fish, then gradually introduce other varieties.

Gastritis, an inflammatory condition of the stomach lining, makes dietary choices a critical component of symptom management. While many foods can aggravate an already sensitive digestive system, fish is an excellent protein source that, when prepared correctly, can be both nutritious and soothing. For those asking, 'what kind of fish can I eat with gastritis?', the answer involves focusing on fish that is low in fat or rich in anti-inflammatory omega-3 fatty acids, and avoiding high-fat cooking methods.

The Right Fish for a Gastritis Diet

Fatty Fish with Anti-Inflammatory Benefits

Fatty or oily fish are often recommended for their high content of omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These healthy fats possess potent anti-inflammatory properties that can help reduce the inflammation of the stomach lining caused by gastritis.

Salmon: A great source of omega-3s, salmon is easy to digest and doesn't linger in the stomach, reducing the risk of acid reflux.
Mackerel: Another excellent oily fish, mackerel provides beneficial omega-3s and is a flavorful addition to a gastritis-friendly diet.
Sardines: These small, oily fish are packed with omega-3s and other essential nutrients. Choose fresh or canned in water rather than oil.
Trout: Similar to salmon, trout is a great source of omega-3s and is gentle on the digestive system.

Lean White Fish: Gentle and Digestible

Lean white fish is low in fat and has a light, flaky texture that makes it incredibly easy to digest. It is a safe and reliable protein source, especially during flare-ups when the stomach is most sensitive.

Cod: A classic white fish, cod is a lean protein source that is mild in flavor and easy to cook without excessive fat.
Haddock: With a similar texture and nutritional profile to cod, haddock is another excellent, easy-to-digest option.
Sole: This delicate, low-fat fish is very gentle on the stomach and can be prepared simply by steaming or poaching.
Halibut: A firmer white fish, halibut is still low in fat and works well with simple cooking methods like baking.

Best Cooking Methods for Gastritis

How you prepare your fish is just as important as the type of fish you choose. The goal is to cook the fish without adding excessive fat or irritating spices.

Steaming: This method keeps the fish moist and tender without any added oil. It's one of the gentlest ways to prepare food for a sensitive stomach.
Poaching: Cooking fish gently in a small amount of liquid (like water or broth) keeps it moist and tender, aiding in digestion.
Baking: Using a parchment-lined dish with minimal olive oil and fresh herbs is a great way to bake fish without making it greasy.
Grilling: Grilling can be a good option, as long as you use a minimal amount of oil and avoid charring the fish, which can be difficult to digest.
Broiling: Similar to baking, broiling allows you to cook fish with very little oil, resulting in a healthy, digestible meal.

Preparation and Flavoring Tips

Flavor with fresh herbs: Instead of relying on heavy or spicy seasonings, use fresh herbs like parsley, dill, or basil to add flavor.
Use minimal oil: When needed, opt for a small amount of healthy fat like olive oil.
Avoid acidic marinades: Stay away from marinades that contain high amounts of citrus juice or vinegar, which can trigger symptoms.


Feature	Lean White Fish (Cod, Haddock)	Fatty Fish (Salmon, Mackerel)
Fat Content	Very Low	Higher (Rich in healthy omega-3s)
Digestion	Very Easy, ideal for flare-ups	Generally easy, beneficial for long-term health
Nutrient Focus	Lean Protein, Vitamin B12	Omega-3s (EPA/DHA), Vitamin D
Anti-Inflammatory	Indirectly (by being gentle)	Directly (due to omega-3s)
Cooking Methods	Steaming, Poaching, Baking	Baking, Grilling, Steaming

Foods and Methods to Avoid

When you have gastritis, it is crucial to avoid preparation methods and ingredients that can irritate the stomach lining.

Fried Fish: Frying adds a significant amount of fat, which can delay stomach emptying and trigger or worsen gastritis symptoms.
Creamy Sauces: Heavy, fatty sauces like Alfredo or rich cheese sauces can be hard to digest and should be avoided.
Spicy Seasonings: Red pepper, black pepper, and chili powder can irritate the stomach. Stick to mild seasonings and fresh herbs.
Acidic Ingredients: While some people tolerate small amounts of lemon, others may find it irritating. Be cautious with citrus-based marinades or acidic sauces.

Conclusion: Making Smart Choices for Stomach Health

Choosing the right fish and preparing it appropriately can make a significant difference in managing gastritis symptoms. By opting for either lean white fish like cod and halibut for gentle digestion or fatty fish like salmon and mackerel for their anti-inflammatory omega-3 benefits, you can enjoy a nutritious meal that supports stomach healing. Remember to stick to mild, gentle cooking methods such as steaming, poaching, or baking, and avoid adding excessive fat or spicy, acidic flavors that could trigger discomfort. Making these mindful choices allows you to maintain a healthy and varied diet even while managing gastritis.

For more information on the role of nutrition in managing gastritis, you can consult resources such as the National Institutes of Health(https://pmc.ncbi.nlm.nih.gov/articles/PMC4538587/).

Frequently Asked Questions

Yes, canned tuna is generally acceptable for gastritis. Choose tuna packed in water rather than oil to minimize fat content, and eat it in moderation.

Yes, salmon is an excellent choice for gastritis. It is rich in anti-inflammatory omega-3 fatty acids, which can help soothe the stomach lining. It's also easy to digest when baked or poached.

No, you should avoid fried fish if you have gastritis. Frying adds significant amounts of fat, which is difficult for an inflamed stomach to process and can trigger symptoms.

The best methods are steaming, poaching, baking, and grilling. These options use minimal fat and keep the fish tender and easy to digest.

While omega-3s are beneficial, some individuals find that fish oil supplements can cause acid reflux. It is often better to obtain omega-3s from whole food sources like fatty fish, but you should consult a doctor before starting any supplement.

Most fish are fine, but be cautious with shellfish like shrimp or lobster, as some people with sensitive digestive systems may have a reaction. It is best to start with simple, non-shellfish options first.

Citrus fruits like lemons are acidic and can trigger symptoms in some people with gastritis. It's best to use mild, non-acidic flavorings like fresh herbs instead.

Animal studies have shown that cod liver oil may help heal ulcers, but more research is needed in humans to make a definitive recommendation. It's best to consult your doctor.